Did my 30/30s outside as usual. Turns out I was extra stupid today and forgot to bring a water bottle, but it still turned out okay. I think it's time for me to bump up the intervals to 60/60 next week, as the current intervals are becoming less challenging. Yay for getting stronger!
done. decided to do 1'/1's instead of 30/30's.... I think I get more bang for the buck doing the 1/1's. Definitely harder for me ..... Anyway - 52' total and now ....kids off to bed, time to put the feet up and watch the Knicks beat up on the Spurs ;-)
Repeated Tuesday's bike workout since I'm having too much of a difference between VO2 max and FTP (42% instead of 20%) so focussing on FTP instead. Tough ride but it was the best I felt afterwards. Didn't feel as trashed as I've felt in all other workouts so far. Looking forward to a rest day tomorrow!
I started late on the Nov OS (referred by a friend), but completed tests over the last few days (VO2max=294, FTP=178, vDOT=47) and today was my first 30/30 Instead of 120% I chose something in between that and VO2max given the big difference that I have (270W). Felt pretty good with WU and CD of 15 mins besides the main set. Any advice or should I go about this in a diff way?
I did 1/1's also. I would overshoot each one as the trainer responded to the shift but finally got the hang of it. The rest of the workout at 85% wasn't fun.
First nice job getting the tests done and welcome.
First year of the 5' and 20' tests so it's a learning experience for most as some have used this test in the past. That is a large difference at 1.65. I guess my one question would be do you feel that you really turned yourself inside out on the 5' test and underperformed on the 20' test? If you felt pretty strong, that is fairly even paced 20' test they you just need more FTP work rather than VO2.
There was some discussion, link below, about pushing the 5' test too hard and underperforming on the 20' test.
If in doubt it's probably a good idea to drop in down some. If you find you are hitting all bike and run workouts then consider a bump up or retest in a couple weeks.
Posted By Gonzalo Canteros Paz on 15 Nov 2012 08:53 PM
I started late on the Nov OS (referred by a friend), but completed tests over the last few days (VO2max=294, FTP=178, vDOT=47) and today was my first 30/30
Instead of 120% I chose something in between that and VO2max given the big difference that I have (270W). Felt pretty good with WU and CD of 15 mins besides the main set.
Any advice or should I go about this in a diff way?
Gonzalo, it seems that you're in the same situation as Ben V. above, where your VO2 max is substantially higher than 120% of your FTP. I think you'd also be better off replacing your VO2 workout with the Tuesday FTP workout so you can lift that FTP and close the gap.
One of the bright points about doing VO2 sets, is that chasing them with a 15' @ ;85% seems like a stroll on the boardwalk on a fat-tire beach cruiser..... comparatively that is......
This was the 3rd VO2 set, my second doing them as 60/60s. I like the interval. Long enough to make you want to cry but not so long you need you mommy. Tonight was a good session. Not perfect but fairly consistant. One highlight was getting 1 high cadence interval in each of the 3 sets - it shows up as a neat, discrete cluster in the scatter graph.
Yellow are recoveries, Blue is the 85% and Red are the VO2 sets.
One red cluster average is 89 rpm, the other cluster is 100 rpm.
Total bike 60' @ (0.863)
VO2 target = 240 done as 3x(4x60/60) (2') - listed as Watts(rpm);
@ Bill -- funny enough, my involvement in triathlons can be traced to Lose it! i started using the app to shed a few pounds in '08 and quickly realized running was the most efficient way to burn calories and increase my food budget. i signed up for a couple road running races and when a friend (new ENer Gonzalo) asked me to sign up for a sprint tri, i was on my way!
i used Lose it! religiously for a few years, but stopped awhile back. i decided to pick it up this week, as some bad food habits had crept into my life. so far, so good. best thing i've found about the app is how it cuts out liquid calories.
30/30s done very early this morning, but just getting around to posting now. stayed aero for most of the wko including intervals, which has become a focal point for me on the bike
was a tough workout and definitely looking forward to the day off tomorrow. haven't thought about swimming in a long time...
Watched (more like listened to ) 'Goon' on the PVR. Highly entertaining especially as a Canadian and particularly Atlantic Canadian, but not a movie i would ever let my kids (or my mom and maybe my wife) watch as long as I have a say in it. In fact I probably shouldnt even admit I liked it.
Favorite lines:
#1: I wanna see every single one of you work your ****** a***** off until you puke your guts out! This is not ****** baseball!
#2 (my favorite) "You 've all got that thing inside of you that keeps you going long after you have no reason to" - Word.
Missed posting Thursday's 30/30 session - everything went well. For the next V02 workout might consider 60/60 as others have mentioned. Today's workout is in the books. Felt strong coming off the bike.
Now just need to dig into Coach P's thanksgiving week hack and figure out to get my workouts in while being in the mountains for thanksgiving and few days of snowboarding. Might need to get a bit creative!
Bike training done in my updated pain cave. 2 x 10' both at IF 1.01, then 2 x 15' at IF 0.86~0.87. Felt like I was working hard all the time, yet I never felt like I wasn't gonna be able to complete an interval. It's obvious again though how I'm lacking fitness, since the RPE for the zone 3 intervals is much higher than they should feel. My heart rate is also exactly the same when riding z3 versus z4.
Got in all the workouts in this week. I too did sufferfest revolver on Thurs 16 x 60/60. I'm doing the advanced OS plan. Ran 25 min (5 w/up, 10@7:35, 10@ 7:15) on treadmill, then did 2 x 12 @ .98 (250w), and 2 x 15 @ .85 (210w) for total of 75 min on trainer this am. Looking forward to ripping a longish run tomorrow.
I've also been adding a brief core routine on the off days. I value core strength as I think it helps with posture, endurance and form. Usually I do P90x abripper, P90x2 abripperx2, or insanity insane abs. Each of these are about 20 min., and of minimal metabolic cost. Just enough to earn my morning shower.
Keep up the great work everyone, and remember to continue pacing yourself over the course of the outseason. There are no points for being a hero early on. I've peeked ahead, and there are some tough workouts and weeks to come. To paraphrase our coaches - "Don't bring the suck, it will come to you". That is true of the OS. The tough stuff is yet to come...
Brick - 1:15 on the bike in the dungeon 35 on the run in the great outdoors under clear skies, 35 degrees - doesn't get nicer (for a run).
Haven't done a lot of power or pace analysis - don't have time to do that now - but I did my best to stay on target. Let the bike go a little high - nothing over the top.
Felt great in general - tight hamstrings in the last half mile, which is all uphill, so I may go a little longer on the warm-up and shorter on the post-main-set run tomorrow.
I always enjoy reading all your posts - have a great day all - and happy bday Satish
got my bike wko in this morning. was an early wake-up call at 630 after enjoying some adult beverages while hosting friends until late last night.
after a short w/u, i hit the 2x10' at ~97% (no surge at the end per Gordon's advice). the 10ers were much more difficult than the 2x15' which came in at 85% on the button
after, i coached my son's bball practice and took my girls to the diner for lunch. now getting ready for one of their birthday parties later this afternoon, so will need to work to squeeze the run in (might shorten it)
enjoy the weekend all -- beautiful skies in the northeast
Now...my FTP came in at 178 (1.65 ratio with VO2max)...I am starting to think I killed the 5mins part of the test and was too tired for the 20mins and that's why FTP came too low because today doing the 10min at FTP 95-100% felt really easy, so I did like 104-105% , same on the 15mins where I did 95-98% instead of 80-85%
Had to make a command decision this morning when the 4 year old woke up early during my scheduled bike wko time. Decided to earn some SAU's and let the wife sleep in so the bike got bumped to the run slot this afternoon and going to bag the run. A total of 1:18 @ 0.83 with 2x12 (0.97 & 0.98) and 2x15 (0.81 & 0.82).
Good work this week everyone. I'd second Ian's thoughts on watching the intensity. Not a lot of folks coming out the back end of a OS saying they thought RnP should make it tougher.
I woke up very early today to get both the bike and run in before I had to head to work. I was groggy getting up and I think it showed itself in the bike effort today. I was able to get to the HR zones, but I always seemed to be in the lower half of the zone, too often just on the border of going too slow. All in all, I got it in, but it didn't feel like the best effort I have been able to put out. A little more sleep I think would have sorted that out but only time will tell. I am a bit happy to be away from the bike/trainer for a couple days now!
Unlike everyone else who seemed to get up early on the weekend, I slept for 11 hours and was still in bed at 10:10 AM! Then spent the next 2 hours relaxing with coffee and a stack of Runners' World ( havent read the past 3 yet).
Finally got motivated and hit the pain cave - first the bike then bricked the run. Nothing fancy jsut a straight 4 miles at MP.
@ Steve i'm with you my alarm, yes alarm was set for 10:30 and it woke me up. Stayed up late last night 2:30 playing board games with some friends so really only got the 8 hours sleep.
Life stuff got in the way and I'm not on work travel so went ot the hotel gym and got a sort of bike workout in on the only bike in the place 2X12' and 1X15'. My knee was screeming at me so I called it a day at 55'.
Did this workout several hours after the run. I think I like doing the bike workout after the run (non brick) for these Saturday workouts. Makes the bike harder, but I can muscle through that without as much concern for injury, as opposed to running. Although today was the second time that I had some calf cramping issues on my right side doing the bike after the run. It didn't cramp actually, but for a moment it seemed like it might.
Got a few minutes into the 2nd FTP interval when my laptop (running TR and hulu) decided to automagically install windows updates. I was pissed! Called the wife down for help to get things going again - I didn't want to cold-stop an FTP interval, and it was another 10 minutes before the interval was over. When TR came back up, I couldn't adjust the starting point because I was already pedaling, so I just said frig it, and continued watching X-Files until the interval was done, when I could reload the workout and adjust the timing slider.
Taking advantage of every sunny weekend that lingers....waited until noon to capture the warmth of the day...and got in a bit over 2hrs...with the 2x12 z4 and 2x15 z3....and as much z3 riding as I could in the final hour.....it was a good ride but I can tell you the brick run didn't start well..........okay after the first mile...but started a bit to fast for my body today.
QUESTION: if you are training indoors during the week for intervals etc. and established your training zones inside on the trainer....do you use those same zones when riding outside (during this time of year)...or do you shoot for slightly higher number (+10% say)....on the outside ride because you know inherently outside is higher?
@ Joseph - if you know your indoor/outdoor delta, your better off using them. Thing is if you use WKO+ your PMC and TSB will be off. Not a big deal as long as you understand what is going on. The only other thing you could do is change your FTP up and down every weekend (major PIA).
@Ryan: +1 on getting the run in first. I feel I get a much higher quality run without hurting the cycling too much. Running second had a much higher probability of me shortening the time, toning down the work, or blowing it off completely.
Comments
done. decided to do 1'/1's instead of 30/30's.... I think I get more bang for the buck doing the 1/1's. Definitely harder for me ..... Anyway - 52' total and now ....kids off to bed, time to put the feet up and watch the Knicks beat up on the Spurs ;-)
way to get it done people! enjoy friday off...
Instead of 120% I chose something in between that and VO2max given the big difference that I have (270W). Felt pretty good with WU and CD of 15 mins besides the main set.
Any advice or should I go about this in a diff way?
link to the workout below
http://connect.garmin.com/activity/243687337
Thanks in advance
Gonzalo,
First nice job getting the tests done and welcome.
First year of the 5' and 20' tests so it's a learning experience for most as some have used this test in the past. That is a large difference at 1.65. I guess my one question would be do you feel that you really turned yourself inside out on the 5' test and underperformed on the 20' test? If you felt pretty strong, that is fairly even paced 20' test they you just need more FTP work rather than VO2.
There was some discussion, link below, about pushing the 5' test too hard and underperforming on the 20' test.
http://members.endurancenation.us/T...fault.aspx
If in doubt it's probably a good idea to drop in down some. If you find you are hitting all bike and run workouts then consider a bump up or retest in a couple weeks.
Gordon
Gonzalo, it seems that you're in the same situation as Ben V. above, where your VO2 max is substantially higher than 120% of your FTP. I think you'd also be better off replacing your VO2 workout with the Tuesday FTP workout so you can lift that FTP and close the gap.
One of the bright points about doing VO2 sets, is that chasing them with a 15' @ ;85% seems like a stroll on the boardwalk on a fat-tire beach cruiser..... comparatively that is......
This was the 3rd VO2 set, my second doing them as 60/60s. I like the interval. Long enough to make you want to cry but not so long you need you mommy. Tonight was a good session. Not perfect but fairly consistant. One highlight was getting 1 high cadence interval in each of the 3 sets - it shows up as a neat, discrete cluster in the scatter graph.
Yellow are recoveries, Blue is the 85% and Red are the VO2 sets.
One red cluster average is 89 rpm, the other cluster is 100 rpm.
Total bike 60' @ (0.863)
VO2 target = 240 done as 3x(4x60/60) (2') - listed as Watts(rpm);
Followed with15' @ ;(0.853)
Day off or maybe some pool time tomorrow..... Nice work everyone!
@ Bill -- funny enough, my involvement in triathlons can be traced to Lose it! i started using the app to shed a few pounds in '08 and quickly realized running was the most efficient way to burn calories and increase my food budget. i signed up for a couple road running races and when a friend (new ENer Gonzalo) asked me to sign up for a sprint tri, i was on my way!
i used Lose it! religiously for a few years, but stopped awhile back. i decided to pick it up this week, as some bad food habits had crept into my life. so far, so good. best thing i've found about the app is how it cuts out liquid calories.
30/30s done very early this morning, but just getting around to posting now. stayed aero for most of the wko including intervals, which has become a focal point for me on the bike
was a tough workout and definitely looking forward to the day off tomorrow. haven't thought about swimming in a long time...
first time on the bike since being sick last week. Yow. That sucked. Can't wait to throw myself back on (into) the horse again!
Wasn't able to do the VO2max workout yesterday, so I hit it today. Decided to up the interval time to 60/60s. So, I did 5x(3x60/60) @ 120% FTP/
TrainerRoad File: www.trainerroad.com/cycling/rides/106028
TrainingPeaks File: www.trainingpeaks.com/av/JWCZL6YPLTV3E6C2SD2YIKIDRQ
Yeah that's what I do as well. Simply repeat Tuesday's bike workout and not worry about the VO2 max.
Bike done this morning. First workout of my 44th year!
I found the FTP intervals pretty tough. Glad I created a TR workout, helped me (sort of) stick to the numbers.
std wu (3' @ 1.02 standing, 12' @ 0.84) , then 10' @0.97, 10' @ 0.98, 2x15 @.84 and @.85) for 85' total
http://www.trainerroad.com/cycling/rides/106405
Watched (more like listened to ) 'Goon' on the PVR. Highly entertaining especially as a Canadian and particularly Atlantic Canadian, but not a movie i would ever let my kids (or my mom and maybe my wife) watch as long as I have a say in it. In fact I probably shouldnt even admit I liked it.
Favorite lines:
#1: I wanna see every single one of you work your ****** a***** off until you puke your guts out! This is not ****** baseball!
#2 (my favorite) "You 've all got that thing inside of you that keeps you going long after you have no reason to" - Word.
Cheers. On to the run!
Week 3 bike done. Nailed the intervals, felt really good!
@ satish - happy b-day, and those are some awesome one-liners!!
Missed posting Thursday's 30/30 session - everything went well. For the next V02 workout might consider 60/60 as others have mentioned. Today's workout is in the books. Felt strong coming off the bike.
Now just need to dig into Coach P's thanksgiving week hack and figure out to get my workouts in while being in the mountains for thanksgiving and few days of snowboarding. Might need to get a bit creative!
www.trainerroad.com/cycling/rides/106469
Will run later today (on my brand new treadmill)
I've also been adding a brief core routine on the off days. I value core strength as I think it helps with posture, endurance and form. Usually I do P90x abripper, P90x2 abripperx2, or insanity insane abs. Each of these are about 20 min., and of minimal metabolic cost. Just enough to earn my morning shower.
Keep up the great work everyone, and remember to continue pacing yourself over the course of the outseason. There are no points for being a hero early on. I've peeked ahead, and there are some tough workouts and weeks to come. To paraphrase our coaches - "Don't bring the suck, it will come to you". That is true of the OS. The tough stuff is yet to come...
Brick - 1:15 on the bike in the dungeon 35 on the run in the great outdoors under clear skies, 35 degrees - doesn't get nicer (for a run).
Haven't done a lot of power or pace analysis - don't have time to do that now - but I did my best to stay on target. Let the bike go a little high - nothing over the top.
Felt great in general - tight hamstrings in the last half mile, which is all uphill, so I may go a little longer on the warm-up and shorter on the post-main-set run tomorrow.
I always enjoy reading all your posts - have a great day all - and happy bday Satish
happy bday, satish
got my bike wko in this morning. was an early wake-up call at 630 after enjoying some adult beverages while hosting friends until late last night.
after a short w/u, i hit the 2x10' at ~97% (no surge at the end per Gordon's advice). the 10ers were much more difficult than the 2x15' which came in at 85% on the button
after, i coached my son's bball practice and took my girls to the diner for lunch. now getting ready for one of their birthday parties later this afternoon, so will need to work to squeeze the run in (might shorten it)
enjoy the weekend all -- beautiful skies in the northeast
Got bike done, will try the run in the afternoon but without pushing (calf in pain)
Here is the session: http://connect.garmin.com/activity/244172139
Now...my FTP came in at 178 (1.65 ratio with VO2max)...I am starting to think I killed the 5mins part of the test and was too tired for the 20mins and that's why FTP came too low because today doing the 10min at FTP 95-100% felt really easy, so I did like 104-105% , same on the 15mins where I did 95-98% instead of 80-85%
Makes sense?
Good work this week everyone. I'd second Ian's thoughts on watching the intensity. Not a lot of folks coming out the back end of a OS saying they thought RnP should make it tougher.
Good luck on the run tomorrow!
Unlike everyone else who seemed to get up early on the weekend, I slept for 11 hours and was still in bed at 10:10 AM! Then spent the next 2 hours relaxing with coffee and a stack of Runners' World ( havent read the past 3 yet).
Finally got motivated and hit the pain cave - first the bike then bricked the run. Nothing fancy jsut a straight 4 miles at MP.
Total bike 72' @ (0.841)
2x10 @ ;(0.987 & 0.99)
2x15 @ (0.84 & 0.841)
By then I was in a rush to take mother in law to the library then my mother to the grocery store.......
@ Steve i'm with you my alarm, yes alarm was set for 10:30 and it woke me up. Stayed up late last night 2:30 playing board games with some friends so really only got the 8 hours sleep.
Life stuff got in the way and I'm not on work travel so went ot the hotel gym and got a sort of bike workout in on the only bike in the place 2X12' and 1X15'. My knee was screeming at me so I called it a day at 55'.
Gordon
Got a few minutes into the 2nd FTP interval when my laptop (running TR and hulu) decided to automagically install windows updates. I was pissed! Called the wife down for help to get things going again - I didn't want to cold-stop an FTP interval, and it was another 10 minutes before the interval was over. When TR came back up, I couldn't adjust the starting point because I was already pedaling, so I just said frig it, and continued watching X-Files until the interval was done, when I could reload the workout and adjust the timing slider.
Taking advantage of every sunny weekend that lingers....waited until noon to capture the warmth of the day...and got in a bit over 2hrs...with the 2x12 z4 and 2x15 z3....and as much z3 riding as I could in the final hour.....it was a good ride but I can tell you the brick run didn't start well..........okay after the first mile...but started a bit to fast for my body today.
QUESTION: if you are training indoors during the week for intervals etc. and established your training zones inside on the trainer....do you use those same zones when riding outside (during this time of year)...or do you shoot for slightly higher number (+10% say)....on the outside ride because you know inherently outside is higher?
@ Joseph - if you know your indoor/outdoor delta, your better off using them. Thing is if you use WKO+ your PMC and TSB will be off. Not a big deal as long as you understand what is going on. The only other thing you could do is change your FTP up and down every weekend (major PIA).
@Ryan: +1 on getting the run in first. I feel I get a much higher quality run without hurting the cycling too much. Running second had a much higher probability of me shortening the time, toning down the work, or blowing it off completely.